MuscleDog.com - Connecting you to a better body!

Well, my 2010 season has been a whirlwind. First, I competed in
Dayton, OH on May 15th which was an 11 hour drive for me. The
experience there was a learning one to say the least. I realize now it
was just too much for my body. I came in flat and smooth leaving with a
5th place finish in the Middleweight Class. I was humbled, beaten and
disappointed. However, I learned so much that I wouldn’t trade it for
anything.


My next Show was May 22, in Bloomington, MN. This was only going to be a
2.5 hour trek and I was going to have a ton of family/friends there so I
was JACKED to say the least. Layne Norton(my Prep Coach since
2006)adjusted my peak week and brought me in PERFECTLY. I looked the
best I have ever have looked and was ready to rock. My Class was
stacked though. So stacked in fact, last years winner didn’t even crack
the top 5. I also competed in the Sub-Masters
in that show finishing 2nd but didn’t try to peak for that class(I lost
to a Tall competitor who had some great size). That being said, my eyes
were on the Open. I ended up 4th in the Open out of 13 which was great
but obviously not something I’m happy about.

So, here I come with renewed dedication to make sure I have a productive
off-season. To be honest, I have never focused on nutrition in my
off-season. I just lift hard and eat whatever I want. This year will
be different. This year I WILL win my Pro Card, not if, WILL. It’s
just a matter of time. So, here we go!!!!!!!

Diet- 260 pro/250 carb/55 fat

Training- Hard and Heavy

Cardio- Hiit 2 x per week to help my legs when I begin prep, they need
more frontal detail

Weaknesses to bring up- Biceps, Legs, Back, Calves, Lower AB detail,
Chest

I will hit my weakness areas in 6 week rotations hitting that body-part 2
times per week. So, if it’s the 6 week chest cycle chest will fall on
Monday and Friday. The first session hard, heavy, low reps and the
second session will be higher volume, lighter weights and higher reps
using drop sets/super sets, etc.

I will try to update as much as possible and give what detail I can. I
have a very busy life(run a business and have 3 very active young girls)
so free time is at a premium.

Thanks for taking a look!

Brian

Wow I didn’t know Layne Norton was your coach… I am a huge fan of his!!
 
What is he like as a coach??
 
Also, congratulations on your past competitions!!! That is a huge accomplishment…
 
Do you have any pictures from your shows??
 
Good luck with your next show.  I really think that if you watch your diet off season it will make all the difference!!
 
You should start a journal so we can follow you on your journey!!
 
Your new diet and workout routine looks money. Definitely keep us posted with your progress and how you plan on manipulating your diet/training to prevent stagnation
 
Look forward to following you …You are totally getting your pro card this year!! GOOD LUCK

He’s great to work with and has treated me well.  I have uploaded pictures from my shows to my photo page.  This was going to be my journal, :  )

Does it need to be moved?  Thanks!

Brian

I am just lifting hard and heavy this week going by feel. I will have
my full split ready in two weeks. I am going to implement a 4 on 1 off
then 4 on 2 off technique. My pre-workout will consist of QUAKE by
Scivation and NOP 47 once I have it in my hands. I will also take ALA
pre and post. I usually eat a meal about 60 minutes prior to my
training as well. That will be 45 g of pro/50-60 grams of carbs and low
fat. I will sip EXTEND while I train. Then, my post-workout meal is
usually whey protein and a quick absorbing carb source with low fat
hitting my same #’s from pre-workout. The only difference would be my
carb/protein sources where pre is slow uptake and post is quick uptake.
Anyway, here is my first training log:

Monday- Chest and Back
Barbell Press- warmup sets not logged only working sets- 275 x 5, 295 x
5, 305 x 5, 315 x 5
Incline Press- 185 x 8, 205 x 8, 7
Incline DB Press- 80 x 9(very fatigued)
Wide Chins- 30#’s hanging from belt- 7,5,5 reps
Incline Low Rows- DB’s- 40 x 11, 50 x 10,9 reps
Deadlifts- 315 x 3,3,2,2 reps
Bent BB Rows- 185 x 8, 215 x 7, 225 x 6,5 reps
Cardio- just did a light walk for 20 minutes with the wife to relax and
talk

Tuesday- Legs
Squats ATG- 225 x 7, 255 x 5, 275 x 4, 225 x 5
Front Squats- 185 x 6,5 reps
Leg Press- 360 x 8,8 reps
SLDL- 135 x 8, 225 x 7, 245 x 7
Glute/Ham Raises- 3 x 7,6,6 reps(slow and controlled negative)
Leg Press Calf Raises- 180 x 25, 270 x 15, 320 x 15, 270 x 10
St Smith Calf Raises- 185 x 14, 205 x 11, 11 reps

Again, I will not list most light or acclimation sets. I will try to
just list heavy working sets. My nutrition has been on point and I will
be cheating on my diet at points but being smart about it.

Take care all,

Brian

LANE IS A GENIUS!

AMEN to that!

FYI- this log has been moved to the Journal Section, stop on by!!!!!

Brian

Brian,

Sounds like you have a great coaching staff helping you along, good luck with this year!

Matt

 
His coach is Layne Norton !! He is amazing

I just did a search for him, and he does look impressive!

Yes, he just earned his PHD in Nutrional Science as well.  He’s always done a great job with me.  I look forward to seeing what he can do for me this FALL.

Brian